Do you want to know how to perform a dumbbell lower chest workout best? Then, if you’re looking for an effective way to build bigger and stronger lower chest muscles, you’ve come to the right place.
5 Steps to a Dumbell Lower Chest Workout
This simple dumbbell workout will help you build size and strength in your chest without requiring any fancy equipment or complicated exercises. Learn more about how this routine can help you reach your fitness goals.
The Exercises You’ll Need for Lower Chest with Dumbbells Workout
This workout consists of three exercises that target the lower chest muscles. They are the Barbell Bench Press, Incline Dumbbell Flyes, and Bent-Over Reverse Flyes. Here is a brief overview of each exercise and how to perform it correctly:
• Barbell Bench Press – Lie face up on a flat bench with your feet firmly planted on the ground. Hold a barbell at shoulder width with palms facing down and elbows tucked in towards your sides. Push the bar up until the arms are straight, then slowly lower it back down to starting position for one rep. Make sure to keep your core tight throughout the movement for maximum effectiveness.
• Incline Dumbbell Flyes – Set an adjustable bench at an incline angle between 30-45 degrees, and lie back with your head supported by the end of the bench. Hold two dumbbells directly above shoulders and palms facing inward, then slowly lower them outwards until they’re parallel with the ground while keeping elbows slightly bent (not locked). Return them up above the shoulders, then repeat for one rep.
• Bent-Over Reverse Flyes – Stand upright, holding two dumbbells at hip height with palms facing each other. Bend over slightly at the waist while keeping your back straight, then raise both arms outwards until they’re parallel with the floor while maintaining elbows barely bent (not locked). Return them down to starting position for one rep. Ensure not to arch your lower back during this exercise, as it can lead to injury!
The Volume Needed for Dumbbell Lower Chest Workout
After selecting the exercises, you must choose the right volume to signal your body to build lower chest muscles. Aim for 8 – 12 reps, 3 – 6 sets, and 70 – 80% of your one rep max. The exact amount of reps, sets, and weight will depend on your fitness level, goals, and experience. The volume does not have to be the same for each workout. However, you will see results if you are around the range for the reps, sets, and weights identified above.
Use Progressive Overload
In addition to volume, using progressive overload and a periodization plan to start slow and build the perfect lower chest workout with dumbbells for your fitness level, goals, and experience is crucial. Thus, aim for a 5 – 10% or 2 to 5 pounds increase during each period of progressive overload. Once you master and complete the reps and sets at the current weight load, you are ready for a progressive overload.
Try a Periodization Plan
A periodization plan uses three phases which begin with strength, progress to muscle building, and concludes with fat cutting. Most periodization plans spread your dumbbell lower chest workout over one year. How much time you spend in the strength, muscle-building, and fat-cutting phases depends on your fitness level, goals, and experience. Beginners can expect to spend 2 – 5 months in the strength-building phase depending on genetics and the intensity of workouts.
Pick a Workout Program
Next, you need to select your lower chest dumbbell workout program. As a beginner, you can incorporate arm workouts into a 5×5, split day, or full-body training.
Intermediate and advanced bodybuilders can try post-exhaustion, pre-exhaustion, or german volume training. Also, intermediate and advanced bodybuilders can use supersets and drop sets to get the most from a lower chest dumbbell workout.
Beginners can’t do as much but don’t have to because almost anything they do will stimulate lower chest muscle growth. Also, the periodization plan will affect the dumbbell lower chest workouts, while 5×5 builds strength, drop sets, and supersets will cut fat. Thus the phase of the periodization plan will determine the dumbbell lower chest workout program for each periodization phase.
The Last Word on a Dumbbell Lower Chest Workout
Doing these three exercises regularly as part of your dumbbell lower chest workout routine can effectively build size and strength in your chest muscles while avoiding any unnecessary strain on other body parts.
So what are you waiting for? Start building those pecs today! With dedication and consistency, you’ll be well on your way toward reaching your fitness goals in no time! If you love bodybuilding, share this article on Facebook or Twitter so that others can learn more about building muscle.